Quality runs push me

It was a good running week.

After a three-legged trip Wednesday through Friday was postponed, I found myself in town unexpectedly.

The last-minute change left me time to tackle a mountain of backlogged work — and post a few good runs.

A friend and I have set our sites on the Oz Marathon (http://www.olathe.org/cvb/sports/Marathon/volunteer.html) on April 21 in Olathe, KS. Our official training program, which you can see at http://endurancesports1.files.wordpress.com/2010/07/break-4-marathon-plan.pdf, doesn’t kick in until January 2. Until then, I’m eager to maintain my fitness level from last month’s Gobbler Grind Half Marathon.

Toward that end, I logged a tempo and two interval runs last week. I was pleased I could finish them but humbled by their difficulty.

I did last week's quality runs at the Independence YMCA.

I did all three quality runs on the YMCA treadmill. I’ve never visited my Y two days in a row, much less three.

I timed my visits perfectly. I stopped in just after the lunch hour each day, and I had the cardio lab all to myself.

On Wednesday, I logged a six-mile tempo run starting at 6 mph. I increased my speed 1/10 mph every .5 miles, running my last half-mile at 7.1 mph.

I only ran three miles Thursday, but they were good ones. I started at 6.1 mph and, after adding 1/10 mph every half-mile through mile two, ran the third mile at 8.5 mph.

Day three was a doozy. I started at 6.1 mph and increased my pace 1/10 mph every quarter-mile through mile three. In miles four, five and six, I ran a quarter-mile at 6 mph, then increased my speed for quarter-mile increments to 8, 8.3, 8.6 and 9 mph with 6 mph cool downs between them.

Those paces may not seem fast to you, but they’re lightning-quick for this guy! I’m hoping to sustain them until I begin my formal full marathon training program next month.

Tom, a reliable running buddy, shown here at his holiday piano recital.

I’ve already mapped out this afternoon’s run with Tom, our 9-year-old son and a reliable running buddy. We clocked our dog-walking route at .8-miles last night, and Tom wants to run it 11 times for a total of 8.8 miles. If we complete the circuit, he’ll set a new distance record; we ran 8 miles together last spring.

Here’s to a good run this afternoon and another good week on the road. I hope your winter running is going well and that you’re able to enjoy a few rewarding runs over the holidays.

Happy running!

Kansas City Runner

About Kansas City Runner

Kansas City Runner blogs on cool places to run, walk and cycle in Kansas City and beyond.
This entry was posted in All posts, December 2011. Bookmark the permalink.

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